Run further, recover faster

Q: Do I need orthotics if I already have stability running shoes?

Stability shoes provide some pronation resistance through the midsole, but it's built into the shoe and can't be adjusted to your individual foot. An Interpod orthotic in a neutral shoe often provides more precise, personalised correction than a stability shoe alone. The key is having a shoe with a firm heel counter — the orthotic does the biomechanical work.

Q: Model P or Model S for running?

If you're currently injured or have significant pronation, the Model P ($85) provides the highest support (9/10). If you're healthy and using orthotics preventively, the Model S ($75) has a slimmer profile (10/10 shoe fit) designed for athletic shoes. Many runners use both — Model P in everyday shoes, Model S in running shoes.

Q: Will orthotics slow me down?

No. By improving gait efficiency and reducing tissue stress, orthotics allow your body to direct more energy toward forward propulsion rather than compensating for biomechanical imbalances. The Model S weighs just grams and adds virtually no bulk to your running shoe.

Q: How long do running orthotics last?

The Model P and Model S are made from NeuroFlex™ and come with a 5-year warranty. Unlike EVA insoles that compress within months, NeuroFlex™ maintains its biomechanical properties for years. Replace the top covers as needed for hygiene.

Q: What if the orthotics don't help?

You're covered by our 90-day full refund guarantee. Contact us at help@interpod-orthotics.com.

Running generates 2.5–3x body weight in ground reaction force with every stride. In a pronating foot, this force overloads the same structures — step after step, kilometre after kilometre. Interpod orthotics are engineered to reduce these forces, prevent injury, and keep you running.

🎓 8 independent university studies

🔬 Prefabricated orthotics proven to reduce injury incidence in naval recruits

📊 Up to 80% of running injuries are overuse-related

Common Running Injuries

The most common injuries — and their connection to pronation

Most running injuries share a common biomechanical driver: excessive pronation forces during the loading phase of gait. Here's how it manifests.

Plantar Fasciitis

Sharp heel or arch pain, worst in the morning. The plantar fascia is overstretched by excessive pronation with every stride.
Read the full guide →
Shin Splints (MTSS)

Pain along the inside of the shin. Pronation drives tibial torsion, causing traction stress on the periosteum — especially in newer runners.
Read the full guide →
Runner's Knee (Patellofemoral)

Pain around the kneecap, worse on hills and stairs. Pronation causes tibial internal rotation, disrupting patellar tracking.
Read the full guide →
Achilles Tendinopathy

Stiffness and pain at the back of the heel. Pronation creates a torsional "wringing" effect on the Achilles tendon.
Read the full guide →
ITB Syndrome

Pain on the outside of the knee during longer runs. Tibial internal rotation from pronation increases ITB tension at the lateral knee.
Read the full guide →
Arch Pain

Aching under the arch during or after runs. The arch structures are overloaded by repetitive pronation forces under running load.
Read the full guide →

The Science of Running Biomechanics

Why runners need more than cushioning

Running amplifies every biomechanical issue. Walking generates 1.2x body weight per step. Running generates 2.5–3x. If your foot over-pronates, the excessive forces on the plantar fascia, Achilles, tibia, and knee are multiplied with every stride.

Most running insoles focus on cushioning and shock absorption. These feel comfortable but don't change the pronation forces that cause injuries. The foot continues to roll inward — the tissues continue to be overloaded — and injuries keep recurring.

Interpod orthotics resist pronation with the Rearfoot Wedge and assist supination with three additional design features. They address the forces that cause running injuries, not just the impact.

Up to 80% of running injuries are overuse-related — meaning they're caused by repetitive force, not a single traumatic event. Reducing the pronation force with every stride has a cumulative protective effect over thousands of repetitions.

Before injury vs. after

Orthotics are most effective when worn before symptoms develop. If you have flat feet, over-pronation, or a history of running injuries, wearing them consistently during training is the most evidence-based way to reduce your injury risk.

Your Treatment Plan

Your path to healing — step by step

Jump in at the stage that matches where you are right now.

Where are you right now?

Select the stage that best describes your situation — we'll take you straight there.

"I've just started getting pain when I run" New symptoms — show me what to do right now "I've been managing it — easing off, but it keeps returning" Had it a while, doing the basics, but it comes back "I've tried everything — nothing has worked long-term" Months of recurring injury — I need to address the cause "A practitioner told me I need orthotics"

1

Right now — Settle the symptoms

Calm the irritation down

Your first priority is to reduce the activities loading the injured tissue so the irritation can settle. This buys you the window to address the cause.

Ease off the aggravating activities — running, hills, and speed work — for a short period.
Ice the painful area — 15–20 minutes after activity.
Anti-inflammatory medication — short-term NSAIDs. Ask your pharmacist for advice.
Relative rest, not total rest — keep moving in pain-free ranges; complete inactivity tends to weaken the very tissues you need.
Don't push through sharp pain — pain that worsens as you run is a signal to stop.

2

This week — Reduce the load

Take the pressure off the injured tissue

While symptoms settle, reduce the load going through the tissue and set up the right conditions for it to recover.

Reduce your running volume temporarily — cut back mileage and frequency rather than stopping entirely.
Ease off hills and speed work — both spike the forces through already-irritated tissue.
Wear supportive, structured footwear — and avoid flat, unsupportive shoes between runs.
Stay active in low-load ways — swimming, cycling, or pool running maintain your fitness while the tissue settles.

3

Weeks 2–6 — Strengthen and retrain

Build the strength and mechanics that protect you

This is the most important step. Running injuries respond best to building the strength that controls how load passes through the leg — and to improving how you run.

Strengthen the key muscles for your injury — calf and foot for Achilles, shin and arch problems; hip and glute for the knee and ITB. Strong, conditioned tissue tolerates more load.
See a physiotherapist — a tailored loading programme and hands-on treatment speed recovery, especially early on.
Retrain your running — a slightly higher cadence and a less over-striding pattern reduce the peak forces with every stride.
Build back gradually — increase volume by no more than about 10% a week as symptoms allow.

4

The long-term solution — Address the foot-driven cause

Biomechanical support with Interpod

Strength work conditions the tissue. Interpod orthotics work on the forces reaching it — the part many programmes leave out. Most running injuries share one driver: excessive pronation, which multiplies the load on the plantar fascia, Achilles, shin and knee with every stride. By resisting that pronation, the orthotic takes one major source of stress off the injured tissue. Prefabricated orthotics have even been shown to reduce injury incidence in trials of naval recruits.

Rearfoot Wedge — resists the excessive pronation that overloads the tissues and rotates the shin inward, taking the main source of stress off the injury.
Plantar Fascial Groove — helps the foot establish its arch efficiently through the windlass mechanism, so the leg works in better alignment. Proven at p<0.001.
1st Ray Cutaway — lets the big toe joint work naturally through push-off, keeping the foot's mechanics smooth.
Cuboid Notch — assists supination into push-off, stabilising the outer foot as you toe off.

The runners who pronate most respond best to foot support. Generic insoles add cushioning; Interpod actively resists the pronation that overloads your tissues — the same biomechanical support found in $400+ custom orthotics, at a fraction of the cost. It works alongside your strengthening, not instead of it.

Model P+

The Model P+ — Recommended for injured runners

Not sure which support level you need? Trial all three at home. Your matching NeuroFlex permanent orthotic ships free once your symptoms resolve.

$135AUD — includes your Model P+

Model P for Pain

Model P — ready to wear

The support most people are looking for, ready to wear. Ideal if Moderate suits you or your practitioner has confirmed your level. If you need Low or High, choose Model P+ to find yours by trial.

$85AUD per pair

5

Ongoing — Stay pain-free and build back up

Return to running comfortably

Once the pain has settled, hold onto the strength you've built and rebuild your running carefully. The contributors don't vanish with the symptoms.

Keep up the strengthening — a short maintenance routine a few times a week holds onto the resilience you've built.
Build load progressively — reintroduce mileage, hills, and speed gradually rather than all at once.
Keep Interpod in your everyday shoes — the Model P keeps resisting the pronation that adds stress through the whole chain.
For big mileage, bring in the Model S (Sport) — once you're symptom-free, the slim Model S is built for long training blocks: lighter and more comfortable over distance, with less support than the Model P. Keep the Model P for maximum support and add the Model S as your miles increase.

Model S for Sport

for runners

Two orthotics designed for running

Why Interpod Works

Four design features — built for the forces of running

Most running injuries trace back to excessive pronation during the loading phase. Interpod's four biomechanical design features manage those forces — the same features found in custom orthotics costing $400+.

Rearfoot Wedge ★

Resists the excessive pronation forces generated at footstrike — the primary biomechanical driver behind most running injuries. By controlling the rearfoot, it reduces the rotational stress passed up to the shin, knee, and hip.

Assits supination
Research: La Trobe University — more effective at changing rearfoot position than competing orthotics.
Plantar Fascial Groove ★

A groove engineered to accommodate the plantar fascia, reducing the force needed to fire the windlass mechanism at push-off — the foot's natural arch-raising system, and where running efficiency is won or lost.

Resists pronation
Research: La Trobe University — statistically significant at all angles (p<0.001).
1st Ray Cutaway

Allows the first metatarsal to plantarflex naturally during push-off, enabling the windlass mechanism to function properly without interference from the orthotic.

Assits supination
Cuboid Notch

Assists supination during the transition from midstance to push-off, stabilising the lateral column through each stride. Typically only found in custom-made orthotics.

Resists pronation

Related Conditions

Interpod also treats

Achilles Tendinopathy Arch Pain Bunions Flat Feet Heel Pain High Arches Hip Pain Knee Pain Lower Back Pain Metatarsalgia Morton's Neuroma Over-Pronation Plantar Fasciitis PTTD Shin Splints

Running Injuries FAQs

Do I need orthotics if I already have stability running shoes?

Stability shoes provide some pronation resistance through the midsole, but it's built into the shoe and can't be adjusted to your individual foot. An Interpod orthotic in a neutral shoe often provides more precise, personalised correction than a stability shoe alone. The key is having a shoe with a firm heel counter — the orthotic does the biomechanical work.

Model P or Model S for running?

If you're currently injured or have significant pronation, the Model P ($85) provides the highest support (9/10). If you're healthy and using orthotics preventively, the Model S ($75) has a slimmer profile (10/10 shoe fit) designed for athletic shoes. Many runners use both — Model P in everyday shoes, Model S in running shoes.

Will orthotics slow me down?

No. By improving gait efficiency and reducing tissue stress, orthotics allow your body to direct more energy toward forward propulsion rather than compensating for biomechanical imbalances. The Model S weighs just grams and adds virtually no bulk to your running shoe.

How long do running orthotics last?